High Protein Fried Fish Wrap Recipe

This high protein fried fish wrap recipe is a delicious and healthy lunch option. Made with crispy fried fish, fresh vegetables, and a creamy sauce, it’s a satisfying meal that’s easy to make.

high protein fish wrap recipe

High Protein Fried Fish Wrap Ingredients

  • 4 fish fillets (tilapia, cod, or other white fish)
  • 1/2 cup all-purpose flour
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 eggs, beaten
  • 1 cup panko bread crumbs
  • 4 large whole wheat tortillas
  • 1/4 cup mayonnaise
  • 1/4 cup Greek yogurt
  • 2 tablespoons chopped fresh dill
  • 1 tablespoon lemon juice
  • 1 cup shredded lettuce
  • 1/2 cup sliced cherry tomatoes
  • 1/4 cup sliced red onion

High Protein Fried Fish Wrap Instructions

  1. Preheat the oven to 375°F.
  2. In a shallow dish, mix together the flour, garlic powder, paprika, salt, and pepper.
  3. Beat the eggs in a separate shallow dish.
  4. Place the panko bread crumbs in a third shallow dish.
  5. Dip each fish fillet in the flour mixture, then in the beaten eggs, and then in the panko bread crumbs, pressing the crumbs onto the fish to adhere.
  6. Heat a large skillet over medium-high heat and add enough oil to coat the bottom of the skillet.
  7. Fry the fish fillets for 2-3 minutes on each side, until golden brown and crispy.
  8. Transfer the fish fillets to a baking sheet and bake for 5-7 minutes, until cooked through.
  9. In a small bowl, whisk together the mayonnaise, Greek yogurt, dill, and lemon juice.
  10. To assemble the wraps, spread some of the sauce onto each tortilla, then top with shredded lettuce, sliced cherry tomatoes, sliced red onion, and a fried fish fillet.
  11. Roll up the tortillas tightly and serve.

Macro Nutrient Breakdown (per serving):

  • Calories: 450
  • Fat: 15g
  • Carbohydrates: 48g
  • Protein: 30g
  • Author: Chris
  • User rating: ⭐⭐⭐⭐⭐ 4.8 stars (of 15 reviews)
  • Recipe name: High Protein Fried Fish Wrap
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